Woodlands Fitness Centre

The Woodlands newsletter: Sunday 4th June 2023

Sunday 4th June 2023

Hello,

More push-ups may mean less risk of heart problems

How many push-ups can you do in a minute?

The number may predict your risk of heart disease.

Harvard researchers analysed data from 1,104 healthy firefighters, average age 40, who did not have cardiovascular disease.

Each man performed as many push-ups as possible in one minute. The men also had treadmill tests to measure their cardiovascular health and aerobic fitness.

After 10 years, the researchers found that the men who had originally performed the most push-ups were least likely to get heart disease.

Specifically, those who could do 40 or more push-ups had a 96% lower risk than those who could only do 10 or fewer push-ups.

The men who could do at least 11 push-ups had a lower risk too, but the more they could do, the greater the benefit.

For more guidance, tips and information, please read the rest of our newsletter.

But first, here are our opening times, links to our website, some prices and more...


Gym Only memberships:

Joint/Student (per month):

12 months: £22
3 months: £24
1 month: £28

Single (per month):

For single prices, please check our special offers:
www.woodlandsfitnessrowsley.co.uk/special-offers

Student prices are only for students in full time education.


Small Group Personal Training:

How would you like to have personal training every single time you attend Woodlands?

Well now you can!

Our Small Group PT membership offers an appointment controlled personal training system where a personal trainer will train up to 6 members at any one time.

We offer a variety of group exercise sessions throughout the day to help you achieve you build fitness, strength, co-ordination and flexibility whilst burning fat.

Group sessions are strictly limited to 6-8 people:

There are 36 group training sessions per week, including:

Condition
Total
Upper
Lower
Core
Circuit
HIIT
Kettlebells

We also offer '30m' groups: these 30 minute Classes Group training sessions are condensed versions of our normal 45 minute groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

These shared personal training sessions are strictly limited to 6 (sometimes 8) people! This is to ensure you get a higher quality of coaching and support.

We always prefer an informal approach - so we will be maintaining the booking forms in the gym.

All bookings can be made in the gym, by phone, e-mail or via social media.

How you book in isn't important; we just care that you attend regularly.

Here is a list of our group training sessions:
www.woodlandsfitnessrowsley.co.uk/group-pt-timetable


Small Group PT membership prices:

Joint/Student:

12 months: £30pm
3 months: £33pm
1 month: £36pm

Single:

For single prices, please check our special offers:
www.woodlandsfitnessrowsley.co.uk/special-offers


2 x 45membership:

This membership includes:

✔ 2 x 45 minute PT sessions per month (worth £21.25 each)
✔ Small Group PT membership
✔ Gym membership
✔ Calorie target setting advice
✔ Nutritional support
✔ Discounted additional personal training sessions

Prices (per month):

12 month: £49
3 month: £51
1 month: £53

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.


Personal Training Packages:

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.

Non-members (price per session):

These prices are for those who do not have a Woodlands gym membership:

30 mins:

1 per week: £14.75
2 per week: £14.15
3 per week: £13.55

45 mins:

1 per week: £21.25
2 per week: £20.65
3 per week: £20.00

60 mins:

1 per week: £27.70
2 per week: £27.10
3 per week: £26.50

All of these PT packages include:

✔ Small Group PT membership.
✔ Gym membership.
✔ Calorie target setting advice.
✔ Nutritional support.

Members (price per session):

These prices are for those who have a Woodlands gym membership:

30 mins:

1 per week: £11.85
2 per week: £11.25
3 per week: £10.65

45 mins:

1 per week: £16.85
2 per week: £16.25
3 per week: £15.65

60 mins:

1 per week: £21.85
2 per week: £21.25
3 per week: £20.65

All PT packages are sold in 4 week blocks. All PT sessions must be used within a pre-agreed time period.

We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs.

At least 24 hours notice of cancellation is required for all appointments - just so we have sufficient time to rebook the slot. Notice of less than 24 hours will incur a full payment of the session fee. These are standard terms for all good PT's.

We can adjust the time limits in advance to take into account holidays, business trips, etc.


Opening Hours:

Monday: 7.30am - 8.30pm
Tuesday: 8.30am - 8.30pm
Wednesday: 7.30am - 8.30pm
Thursday: 8.30am - 8.30pm
Friday: 7.30am - 8.00pm
Saturday: 8.00am - 2.00pm
Sunday 8.00am - 2.00pm

We always want to know what you think of the Woodlands Fitness Centre - the gym, prices, personal training, group personal training, and anything else.

Please speak to us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,

GW


Full body workouts

Often full body workouts will be your best bet when you're looking for intense fat loss because of the fact that they will allow you to workout with the greatest frequency, yet still have plenty of time left over to recover.

A full-body exercise uses a variety of muscle groups in a person's body, rather than just one. No exercise will work every muscle, but these exercises typically work across the upper body, lower body, and core.

For a full body, choose 6 exercises:

Horizontal Push (ie DB chest press)
Horizontal Pull (ie Single arm row)
Vertical Push (a DB shoulder press)
Vertical Pull (ie lat pulldown)
Quad Dominant (barbell squat)
Hip/Hamstring Dominant (stiff leg deadlift)

When you lift weights, you cause tiny tears in your muscle fibres. This accelerates a process called muscle-protein synthesis, which uses amino acids to repair and reinforce the fibres, making them resistant to future damage.

Although this happens at a microscopic level, the effect becomes visible over time in the form of bigger arms, broader shoulders, and a thicker chest.

It has been reported that muscle-protein synthesis is elevated for up to 48 hours after a resistance-training session.

So if you work out on Monday at 7 p.m., your body is in muscle-growth mode until Wednesday at 7 p.m.

After 48 hours, though, the biological stimulus for your body to build new muscle returns to normal.

Performing workouts with compound movements three times a week is the most effective way to gain muscle.

Body part training is generally performed intensely on consecutive days - which can impede the recovery process.

The nutrients your body needs to repair muscle damage from the previous day are allocated toward providing energy for your workout instead.

Your muscles grow best when your body is resting, not working. This isn't an issue with my recommendation to train 3 times per week on non-consecutive days, since there's a built-in recovery day after each session.

If your workout includes a high number of sets, you are going to struggle to come back as strong with each session.

I hope all of the above makes sense but if you have any questions please come and ask me.


I hope all of the above makes sense but if you have any questions please come and ask me.


Canned fruit

A single canned peach or pear provides one of your five-a-day - this means buying one can could be enough to give around four people a serving.

Be aware that canned fruit does usually comes in sugary syrup - even the varieties in juice contain a lot of sugar.

That said, if canned fruit is eaten occasionally, it's a good way to sneak fruit into desserts and puddings.

Try these recipes

Peach crumble
Peach melba smoothie
Coconut & mango sponge

I hope all of the above makes sense but if you have any questions please come and ask me.


Recipe of the week: Big Mac Tacos

These Big Mac Tacos (Smash Burger Tacos) are easy to make and incredibly tasty.

Make them for a fantastic weekend.

Ingredients:

For the Big Mac Sauce:

1/2 cup of mayonnaise
2 tbsp sweet pickle relish
2 tbsp grated sweet onion (with juices)
2 tea spoon yellow mustard
1/2 tbsp white wine vinegar
1/2 tbsp paprika
1/2 tbsp onion powder
1/4 tbsp fine sea salt
1/4 tbsp garlic powder
1 tbsp white sugar

For serving:

1 iceberg lettuce leaf finely sliced
2 tbsp finely chopped dill pickles
For the Big Mac Tacos
200 g ground beef (10% fat)
Salt and pepper to taste
4 small flour tortillas
Vegetable oil for cooking
8 slices of American cheese / American cheddar

Instructions:

For the Big Mac Sauce:

Use a small whisk to mix together all the ingredients in a bowl. Reserve.

For serving;

Have your lettuce and pickles ready before starting with the tacos.

The process for the Mac Tacos is really quick and they get cold easily so have everything ready beforehand.


For the Big Mac Tacos (Smash Burger Tacos):

Mix the ground beef with salt and pepper.


Press a thin layer of beef onto the tortillas. Have them all ready before you begin cooking.


Preheat a hot skillet or griddle over high heat. It should be smoking.


Add a bit of oil to the pan and place one tortilla with the beef side down. Flatten/smash it using a flat surface. I used the bottom of a saucepan. Leave it there for 1-2 minutes and
then flip.

Place two cheese slices on top of the beef and place a lid on for 30 seconds to help the cheese melt.

Remove it from the pan and repeat with all the tacos. To keep them warm, you can keep them in the oven at 120℃/240℉ on a cooling rack so that they don't go soggy.

Serve with the lettuce, Big Mac Sauce and pickles.

Enjoy!


Exercise of the week: Pendulum Lunge

Muscles worked:

Quads
Glutes
Adductors
Lower Back
Calves

Why do it?

This movement requires attention to form like all lunges, with the added challenge of keeping your balance.

For these reasons, it's a great way to strengthen all of the legs stabiliser muscles.

How to Do it:

To perform this movement, do one lunge forward, put weight in your front foot to propel yourself back up, swinging that same leg directly into a back lunge.

Remember to keep the front knee in line with the ankle and avoid letting knees jut in front of the ankle or too much to either side.

It is not necessary to touch back knee to the ground.

Make sure you maintain good technique throughout all sets and repetitions.

Do 3-4 sets of 10-12 repetitions.

Rest for 60-90 seconds between sets.

I hope all of the above makes sense but if you have any questions please come and ask me.


Things to consider

Low muscle mass = Low quality of life:

Low muscle mass is associated with fatigue, injuries, frailty, falls, and even death.

Keep it simple:

If you are beginner, you need to focus on getting stronger in the 6-12 rep range before using any fancy techniques.

Make Time for Yourself:

Creating a healthier lifestyle means finding the time to put yourself first, even if you don't think it's possible.

Life often gets in the way of weight loss and fitness goals, so it is important to create a plan that includes personal time, and stick to it.

Responsibilities like work and parenting are some of the most important things in life, but your health should be one of your top priorities.

Whether that means preparing a healthy lunch to bring to work, going for a run or attending a fitness class, setting aside time to take care of yourself can do wonders for both your physical and mental health.

Lift Heavier to Get Lighter:

Although aerobic exercise like brisk walking, running and biking is excellent for weight loss, many people tend to focus solely on cardio and don't add strength training to their routines.

Adding weight lifting to your gym routine can help you build more muscle and tone your entire body.

What's more, studies have shown that weight lifting gives your metabolism a small boost, helping you burn more calories throughout the day, even when you are at rest.

Don't be afraid of change:

Make changes to your programme every few weeks. Minor changes in grip, angle, rep range, exercise order is enough to create a new stimulus for your body.

Don't stagnate:

The more advanced you are, the more often you will need to change your programme.

Veg Out:

Vegetables are loaded with fiber and the nutrients your body craves.
What's more, increasing your vegetable intake can help you lose weight.

In fact, studies show that simply eating a salad before a meal can help you feel full, causing you to eat less.

Additionally, filling up on veggies throughout the day can help you maintain a healthy weight and may decrease your risk of developing chronic diseases like heart disease and diabetes.


Useless Facts

Firehouses have circular stairways originating from the old days when the engines were pulled by horses. The horses were stabled on the ground floor and figured out how to walk up straight staircases.

The easiest way to determine Steve "Professor Xavier" Purseglove's age is to cut him in half and count the rings.

The Main Library at Indiana University sinks over an inch every year because when it was built, engineers failed to take into account the weight of all the books that would occupy the building.

When Toby "Big Toby T" Wallis turned 18, his parents moved out.

111,111,111 x 111,111,111 = 12,345,678,987,654,321

Statues in parks: If the horse has both front legs in the air, the person died in battle; if the horse has one front leg in the air, the person died as a result of wounds received in battle; if the horse has all four legs on the ground, the person died of natural causes.


Previous newsletters:

The Woodlands newsletter Sunday 28th May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32204

The Woodlands newsletter Sunday 21st May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32158

The Woodlands newsletter Sunday 14th May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32089

The Woodlands newsletter Sunday 7th May 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32051

The Woodlands newsletter Sunday 30th April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=32020

The Woodlands newsletter Sunday 23rd April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31953

The Woodlands newsletter Sunday 16th April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31900

The Woodlands newsletter Sunday 9th April 2023:

http://www.woodlandsfitnessrowsley.co.uk/blog?aid=31878



















The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk